Baking with Almonds: One Dietitian's View

Photo of Amy Myrdal Miller, MS, RD

Amy Myrdal Miller, M.S., R.D., is a registered dietitian at The Culinary Institute of America at Greystone. She has spent her career examining nutrition research data and translating it into meaningful, actionable information for consumers, chefs, healthcare professionals, and foodservice professionals. As a result, she is well versed in the research into almonds' impact on health and why almonds are a great ingredient for many applications.

What would you say are the most important nutritional benefits from almond consumption?

One of the primary benefits is heart health. Nine clinical studies over the past thirteen years have shown the impact almonds can have on cholesterol.

Can you suggest ways that bakers or pastry chefs could substitute almonds for less-healthful ingredients to provide a net health benefit?

Almonds have an impressive fat profile in comparison to many other fats—only one gram of saturated fat per ounce. The rest is mono- or polyunsaturated. Additionally, almonds start apart from many other fat sources by providing fiber: 3-1/2 grams per ounce. Almond flour replacing wheat flour in baked goods would appeal to the gluten-free consumer. And if it replaces refined white flour, you would have a fiber gain. Almond milk can substitute for fluid milk in some recipes, making them suitable for vegans or people who are lactose intolerant. And of course almond milk has no cholesterol.

Most consumers perceive nuts as high in fat and think they should probably eat less of them. As a dietitian, how do you respond to that?

First of all, eating good mono- and polyunsaturated fats is essential to a balanced diet. Secondly, research has found that almonds do not contribute to weight gain. One study had people eat two handfuls of almonds a day for six weeks. You would expect to see weight gain, but they maintained their weight. One possible explanation is that almonds have a nice crunch, so they're satisfying. Plus they have fiber, which can block some of the calories from being absorbed. The fat in almonds is primarily healthy fat, the kind your body needs. As with any food, it's about moderation. Stick to one handful, or about 23 almonds per serving.

How do almonds compare nutritionally to other nuts? Click here.